This post is VERY general- but hopefully if you're a newbie the world of lifting or a newbie to the use of protein powders in your diet, this can help to answer some of your questions.
**for typing sake I am abbreviating protein powder to PP**
Do I have to use PP?
You do not have to use PP to successfully workout. Many people use powders as a supplement, but real food does the trick too and powders can be expensive. So you shouldn't feel like you "have" to use PP in order to be successful. There are lots of powders and supplements out there. Some are good, some are great and a whole lot are not worth the money. Personally, I do my best to rely on protein bars and powders as little as possible and find I get better results from the use of whole foods. HOWEVER I always keep protein powder as a staple in my cupboard because it's great to have around in a pinch and there are tons of healthy, yummy recipes that can be created with it!
Also, to dispel a common myth: not all PP's are high in calories. Many pre-mixed ones are. Many of the ones you'll see at a gym are. And these are usually targeted at bodybuilders who are trying to gain muscle/weight. So read the labels and be sure you're choosing a powder geared for YOUR goals, and yours alone.
PP's are a very convenient, quick acting form of nutrition to use both post workout and for a nutritious meal or snack. There are a lot of benefits to using them and, as is always the case, an educated consumer can make the best judgement as to what is best for themselves.
First things first- you'll want to determine what TYPE of protein you're looking for, and there are several!
1) Whey protein makes up 20% of total milk protein. Whey is recognized for its excellent amino acid profile and rapid digestion. It's also one of the most common protein powders. Since it is very quickly digested the best time to consume it is within six hours after a workout, prior to a workout or breakfast.
**COMPARISON: Whey Protein Versus Whey Isolate: Most whey protein powders that stock the supplement shelves are made up of whey concentrate and mixed in with a small portion of whey isolate. Comparing the two, whey protein isolate is more expensive than whey protein concentrate because it has a higher quality (more pure) and a higher BV (biological value). Whey protein isolate contains more protein and less fat and lactose per serving. Most whey protein isolates contain 90-98% protein while whey concentrates contain 70-85% protein.**
2) Casein protein makes up 80% of total milk protein. Casein is recognized for its excellent amino acid profile as well, but it is slow digesting in contrast to whey protein. Since casein is slowly digested into your bloodstream, don't use it during workouts or after workouts - you need a fast absorbing protein at these times. Casein is most commonly used before bed or as a late night snack.
3) Soy protein is the most controversial of all protein types. While the soy groupies have gone to great lengths to label soy as a super food with magical effects, there is also a good amount of research that suggests soy protein may be contraindicated in many situations. Because of all the confusion, I suggest doing some research of your own!
4)Protein Blends are generally a combination of several types of protein blends such as whey protein concentrate, whey protein isolate, egg protein, casein protein, and soy protein. Why would you want a blend - well - you will receive the full spectrum of proteins and you will receive varying rates of absorption from the different types of protein. Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein.
5)Whey hydrolysates (also known as hydrolyzed whey protein, and are also called peptides), are powerful proteins that are more quickly absorbed; more so than any other form, since your body prefers peptides to whole proteins. Hydrolysates are potentially the most anabolic for short-term protein synthesis such as 15 minutes prior to a workout, during a workout and immediately after a workout. Use a hydrolysate protein for your pre, during and post workout nutrition because this will enter your blood stream quicker than any other form...even whey.
The below information explains some of the common things you'll see and to consider when selecting a Protein Powder.
Price and Serving Size
The price should be reasonable and in your price range. The price should also be compared to the quality of the protein. Expect a high quality pp to cost more money than one of lower quality. Also, look at the serving size. Some PP's are 2 scoops instead of one, making the bottle go much faster!
And always look at the grams of protein per serving, plus the amount of sugar and fat. Some of the brands sold in grocery stores are loaded with junk you don' t need!
Weigh the price vs. taste vs. mixability vs. ingredients (See more on these topics below). You may find it acceptable to pay a bit more for a powder you'll use on a regular basis, rather than scrimping on ones that tastes like mud.
Purpose
Muscle Gain: For muscle gain, a weight gainer protein may be a good choice if you're looking to put on some bulk. Most weight gainers provide a large amount of carbs, calories, and protein, and typically are recommended for hard gainers. Whey protein should also be a dominant protein in your diet, and will work wonders for you pre and post workout. Casein before bed helps too! Some recommendations are; Optimum Nutrition Serious Mass, Ultimate Nutrition Muscle Juice 2544, Optimum Pro Comple Gainer, IDS Smart Gainer
Fat Loss: For losing fat you'll want to look for the purest protein possible with little to no sugar, fat, or carbs. Whey protein isolate is a great choice, although more pricy. Some recommendations are; Optimum Nutrition 100% Whey, Gaspari MyoFusion, Species Isolyze, Syntrax Nectar.
Muscle Maintenance: If you're looking to maintain muscle then whey is your best bet. This will help provide the BCAA's you need while still remaining relatively low carb. Stay away from powders high in sugar. Casein is also a great addition. Some good casein powders are Optimum Nutrition 100% Casein, VPX Miscellean, Cyto Sport Muscle Milk.
Sports/Athletic Performance: For this goal you may want a protein with added carbs. This will help to maintain muscle while burning carbs for energy. A good solution for this is to buy whey protein and mix in carbs in the form of a powder supplement.
Taste and Mixability
A lot of protein owders have a really bad aftertaste, or don't mix well w/o a blender. OR (even worse) they mix but you end up with chunks- NASTY! Most higher quality powders now mix/taste better. It's a good idea to check with other people to see what their experiences are. I recommend Bodybuilding.com, which has a lot of user reviews of PP's. They also have a rating system as well.
If you have a bland or icky tasting powder, or just want to mix it up a bit, you can mix several items into your PP. (Note: this will add to your calorie content). I add lots of these when I'm making a meal replacement shake:
- Natural PB
- Fruit
- Banana or Berries
- Coffee (esp. flavored)
- Nonfat Milk
For a list of some fun protein shake recipes click HERE
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